Well, today we're going to get into the details of the diet.
In this post on a forum I frequent from time to time is a layout of what is involved in the diet.
First, a few things about this forum that it was posted on at www.jpfitness.com. It's a great site put on by Jean-Paul Francoeur, who is a great trainer, an excellent businessperson, and just an overall great guy.
It is frequented by some of the most amazing minds you'll ever find in the diet and fitness world. Some of these people are who I learned from and took that knowledge to build the Lean Body Fat Loss Training program. They include guys like Craig Ballantyne, Alwyn Cosgrove, John Berardi, Lou Schuler, and many many more. Including the author of the post that listed the diet, Adam Campbell.
Adam Campbell is currently the Sports and Nutrition Editor for Men's Health. He has in the past been an editor for Men's Fitness as well. He is also a co-author of a great book called The Testosterone Advantage Plan.
Now let's look at exactly what is involved in the diet:
1. Eat as many of these vegetables as you desire throughout the day.
Asparagus, broccoli, brussel sprouts, cabbage, carrots, cauliflower, celery, corn, cucumbers, egg plant, lettuce, mushrooms, onions, peppers, pickles, spinach, squash, string beans, tomatoes, zucchini. Of course, oil-based, low carb dressings are fine for dipping, steaming is great, as well as sautéing with garlic (fantastic for fresh spinach with olive oil).
2. Eat as much lean meat as you want: 90 percent lean beef, turkey, chicken, tuna, salmon (any kind of fish/seafood really). (You can eat bacon, ham, and fattier meat, too, but just for the sake of being politically correct, limit these to one to two servings a day.) Use low-carb marinades and rubs to add variety to things like chicken and beef.
3. Especially avoid high-carbohydrate snacks. That is, anything that would spike your insulin between meals. Instead eat pepperoni or cheese (or better yet, pepperoni sticks dipped in soft cheese! or tuna, etc. Also, eat at 1-2 servings of peanuts, almonds, sunflower seeds, and pine nuts per day (great snacks).
4. Allow yourself one to two servings (but only at ONE meal) of the following: whole grain/wheat bread, brown rice, sweet potato, oats/oatmeal (In other words, if you want a sandwich for lunch, eat it. If you like oatmeal for breakfast, eat it.)
5. Limit fruit intake to 2 servings a day. Choose from: strawberries, pears, peaches, apples, and grapes.
6. Have as much coffee (with cream or artificial sweeteners), diet soft drinks, and tea as you like.
7. Drink lots of water. Let's say 16 ounces ever two hours you are awake on top of other beverages.
8. Drink (roughly): 15 grams of protein, 45 grams of carbohydrate (high-glycemic like maltodextrin or dextrose) in 12 ounces of water--half 5 to 15 minutes before your workout, and the rest evenly divided every 15-20 minutes of your workout. (This is basically a "Nutrient Timing" principle.)
9. After your workout, drink 20 grams of protein and 20 to 40 grams of carbohydrate. (These numbers are debatable, but I think they'll do the job quite nicely.)
10. Eat eggs and plenty of cheese. Avoid milk most of the time. (If you love it, limit it to one serving a day.)
Sit back and read the above over a few times. In the next couple of days, I'll go into how I've incorporated this into my daily meals and give you exactly the foods that I'm eating to give me the results that I posted here. If you have questions about the diet in the next couple of days, don't hesitate to e-mail me at mike@leanbodyfitness.com and I'll try and clear up any confusion you might have with what is posted above.
Like I stated, this is a great diet and something that I not only think is a great way to lose weight but, is also a great eating plan that you can follow as a healthy lifestyle for the rest of your life.
P.S. This diet is actually going to be coming out into a book in the fall. When it does, you'll be the first to know about where you can get it.
www.leanbodyfitness.com
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